Training Guides / Nutrition basics
Supplements with real evidence
Most supplements do little. A few, such as creatine monohydrate, caffeine and protein powder, have solid evidence. Here is what each does, typical amounts and safety notes.
The supplement industry is large and loud, but most products have weak or no evidence behind them. A handful have been studied extensively and do help some people. Even those are small add-ons: training, total food intake, protein and sleep do the heavy lifting.
This is general education, not a recommendation to take any product. Supplements are not tightly regulated in many countries, and they can interact with medicines and health conditions. Talk to a doctor or pharmacist before starting any supplement, especially if you are under 18, pregnant, breastfeeding or take medication.
The evidence at a glance
| Supplement | What it may do | Evidence | Typical amounts studied |
|---|---|---|---|
| Creatine monohydrate | Small increases in strength, power and muscle gain from training | Strong | 3 to 5 g per day |
| Caffeine | Improves performance and reduces perceived effort | Strong | About 3 to 6 mg per kg, 30 to 60 minutes before |
| Protein powder | Convenient protein, no special effect beyond food | Strong, as food | Whatever helps meet daily protein |
| Vitamin D | Corrects deficiency, which is common in some regions | Useful if deficient | Based on blood test and medical advice |
| Most "fat burners," testosterone boosters, BCAAs for people eating enough protein | Little or no meaningful benefit | Weak | Not recommended |
Creatine monohydrate
Creatine is a compound your body makes and that is found in meat and fish. It helps regenerate energy during short, intense efforts. It is one of the most studied sports supplements, and position stands such as the International Society of Sports Nutrition's describe it as effective and generally safe for healthy people at recommended amounts.
- Daily intake: 3 to 5 g per day, every day, at any time. A loading phase is optional.
- What to expect: a small weight gain of about 1 to 2 kg in the first weeks is common, mostly water stored in muscle.
- Form: plain creatine monohydrate is the most studied and least expensive. Newer forms have not been shown to be better.
Caffeine
Caffeine from coffee, tea or tablets is a well-established performance aid. The US FDA cites 400 mg per day as an amount not generally associated with negative effects for most healthy adults. Sensitivity varies a lot.
Caffeine powders and highly concentrated liquids can be dangerous because a toxic dose can be tiny. Avoid them. Caffeine late in the day can harm sleep, and sleep matters more than a pre-workout boost.
Protein powder
Whey, casein, soy and pea protein powders are simply concentrated food. They are useful when it is hard to reach your protein target from meals. Choose products tested by an independent third-party program if you can, since contamination has been found in some supplements.
Red flags in supplement marketing
- Promises of rapid muscle gain or fat loss
- "Proprietary blends" that hide doses
- Claims to work "like steroids"
- Before-and-after photos as the only proof
Some products sold as supplements have been found to contain hidden drugs. Third-party testing programs reduce, but do not eliminate, this risk.
Get the basics right first: calories, protein, hydration and sleep.
